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10 Winter Foods for Depression

Boost Your Mood With Seasonal Bounty

It’s winter, and depending on where you live, it could be very cold and gray, with sunshine in short supply. The winter doldrums plus holiday high anxiety make this season especially stressful and depressing for many people. But you might be able to eat your way to a better mood. Load your plate with these winter foods for depression to lift your spirits.

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Dark Leafy Greens

Veggies like spinach, kale, collard greens, and chard are at their nutritional peak during winter, says Zelana Montminy, PsyD, a psychology and nutrition specialist in Los Angeles. Severe depression is linked with brain inflammation, according to a study published in JAMA Psychiatry in 2015, and the vitamin K in leafy greens helps fight inflammation, according to the U.S. Department of Agriculture.

"Try having 1 to 2 cups a day during winter to really see a difference,” Montminy suggests. There are plenty of ways to eat more leafy greens. Mix up eating them raw in salads or blended into smoothies, or lightly sautéed with olive oil for a great holiday side dish.

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Black-Eyed Peas

Folate deficiency may be linked to depression, so pair your collard greens with folate- and fiber-rich black-eyed peas, a bean superfood, for a healthy combination. “It’s a Southern tradition to eat peas and greens on New Year’s Day to ensure good luck in the year ahead,” says Carolyn O’Neil, a registered dietitian in Atlanta and author of The Slim Down South Cookbook.

Serving size is a half-cup, O’Neil says. But also talk with your doctor to see whether you should take a folate supplement. Adding a 15-milligram supplement of l-methylfolate (a specific form of folic acid) improves response to antidepressant medication for those under treatment, according to a study published in The American Journal of Psychiatry in 2012.

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Beef Stew

A comforting bowl of beef stew can warm your body and soothe your mind. Beef is one of the best sources of vitamin B-12, says Rachel Begun, RDN, a special diets expert and culinary nutritionist in Boulder, Colorado. Low levels of the vitamin have been linked to many medical and psychological problems, including depression, according to a study published in The Journal of Human Nutrition and Food Sciencein 2013.

“Some of the less expensive cuts of beef are perfect for incorporating into warming winter stews and chilis, such as chuck and round,” Begun says.

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Mushrooms

Winter is peak season for mushrooms. They're packed with two important B vitamins — niacin and riboflavin — that can boost mood, Montminy says.

“They also contain vitamin D since, like us, they create it when exposed to sunlight," she notes. A review of 14 studies that looked at the link between vitamin D and depression, published in the British Journal of Psychiatry in 2013, found a definite association between depression and a deficiency in the vitamin.

Salmon

Salmon is another one of the few natural food sources of vitamin D. It’s also rich in omega-3 fatty acids, Begun says. Eating fatty fish, like salmon, once or twice a week may reduce the risk for depression and is also good for your heart, the Harvard School of Public Health notes.

Omega-3s can help both people who've been diagnosed with depression and those with depression symptoms who haven't yet been given a diagnosis, according to research published in the journal PLoS One in 2014. Salmon is also an excellent source of vitamin B-12. Salmon is perfect for a winter comfort food meal, Begun says. “Try a herb-roasted salmon, which takes just minutes to prepare before putting in the oven.”

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Coffee

A steaming cup of joe can take the chill out of a winter’s day and may even lift your mood and fight depression. Research published in the journal PLoS One in 2014 found that people who drank four cups of coffee a day were less likely to develop depression than non-drinkers, as long as the coffee wasn't artificially sweetened.

Another study, published in The World Journal of Biological Psychiatry in 2014, found that people who drank 2 or more cups of caffeinated coffee a day were half as likely to die by suicide as those who drank less coffee or drank a decaffeinated brew.

Heat reduces vitamin C in cooking, so enjoy citrus raw for the best nutrient absorption, Montminy says. Eat one or two citrus fruits each day for the most benefit. However, she cautions that there are prescription drug interactions with certain citrus fruits, so be sure to talk with your doctor first.

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Sweet Potatoes

“The deep orange hues of sweet potatoes are due to high levels of beta-carotene, a powerful antioxidant,” Begun says. Diets that include five servings a day of fruits and vegetables high in antioxidants and folate are associated with lower levels of psychological problems, according to a study published in BMC Psychiatry in 2015.

“I like to roast sweet potatoes because that brings out their sweetness even more," Begun says. Try adding diced and chopped roasted sweet potatoes to green salads or grain dishes, she suggests, using them atop your favorite morning hot cereal.

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"Lite" Eggnog

Tip back a cup of eggnog this holiday season to lift your mood. Eggs contain vitamins D and B12, according to the Academy of Nutrition and Dietetics.

A study in the journal BMC Psychiatry found that people with lower B12 levels had more symptoms of melancholic depression, a subtype of depression. The yolks also contain the essential nutrient choline, important for the development of healthy brain cells, O’Neil says.

But, she cautions, "go easy on the rum ladled into the eggnog as overconsumption of alcohol is associated with causing depression." And, to keep a lid on fat, she suggests making your eggnog with low-fat or non-fat milk.

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Festive “Mocktails”

Even better are mocktails, non-alcoholic cocktails made with 8 ounces of sparking water and an ounce of your favorite fruit juice. They're a healthy addition to holiday festivities that helps you stay hydrated, O’Neil says. Dehydration can cause feelings of lethargy, anxiety, and depression, she adds. Even mild dehydration was linked to lower mood in otherwise healthy young women, according to a study published in The Journal of Nutrition. In addition, mocktails let you share in the festivities if you are limiting your alcohol.